You’re Not Lazy, You Just Can’t Self-Regulate
There is a common misconception that procrastination equals laziness, and while that may be a minor part of the issue, there are deeper scientific reasons for procrastination. Scientists define procrastination as a self-sabotaging failure tactic with short-term benefits but long-term consequences. People often procrastinate because they prioritize short-term mood and instant gratification over long-term goals. Short-term gratification can change your brain and lead to long-term issues such as impulsive decision-making, indecisiveness, and a lack of personal growth. Procrastination is often a habit built over time and a coping mechanism your brain uses to avoid negative emotions. It occurs when someone's motivation to delay a task is more substantial than their motivation to act. Procrastination reflects problems with executive functions such as attention, memory, and inhibition, which are key parts of self-regulation.
There are many reasons for procrastination, which can be classified into three categories. The first is psychological. These include fear of failure, perfectionism, low self-efficacy, anxiety, and task aversion. The second is environmental, like a lack of support and distractions. The third is cognitive, such as impulsivity, time perception, decision fatigue, and cognitive dissonance. Multiple factors can cause procrastination, which occurs when your self-regulation breaks down. This often causes intention-action gaps and will lead to a repetitive cycle; you must strengthen your self-regulation skills to break it.
Now, what is self-regulation? Self-regulation involves managing emotions, thoughts, and behaviors to achieve long-term goals. Developing it increases resilience, adaptability, and mental well-being. People with strong self-regulation skills have healthier behaviors and a higher tolerance for discomfort, while people who have weak skills experience higher levels of stress and anxiety. Self-regulation helps people set clear and reasonable goals; the lack of it makes prioritizing tasks and sticking to goals harder.
How does one strengthen one's self-regulation skills? That's a good question. First, build your awareness. Notice when and why you procrastinate. What are your surroundings? How do you feel? Track these behaviors and see what patterns show up. Next, strengthen your emotional regulation skills. Practice self-compassion; mistakes are typical. Your awareness of this prevents avoidance caused by fear of failure. Another thing you can do is reward effort, not outcome. Progress is not linear, so you must recognize that you did try. The next thing you can do is strengthen your goal orientation. A lot of the time, people set unreasonable goals with an unrealistic timeline. Try breaking down tasks into smaller steps, like writing an essay for 10 minutes, seeing how you feel, and adjusting your goals as you go. You won’t always be at 100%, and that’s okay. A good acronym for a guideline for achievable goals is SMART goals: specific, measurable, attainable, relevant, and time-bound. The last tip I can give you is to practice consistency. Start small with daily routines. Start studying for tests little by little, way ahead of time. Tackle slightly more complex tasks after conquering small ones to build tolerance for discomfort. Ask yourself how you felt after achieving your goals and being consistent.
Self-regulation isn’t about perfect discipline, and procrastination is bound to happen to us all. That’s why it’s about creating systems that make good choices easier and practicing living with the discomfort of completing a task you don’t want to do. Over time, your brain learns you can handle these tasks, and the discomfort and lack of motivation will lessen.
Works cited:
The Real Issue With Instant Gratification | Psychology Today
Why We Procrastinate: The Psychology of Putting Things Off
Why People Procrastinate: The Psychology and Causes of Procrastination